I-Pilates ingasiza ukuvimbela lezi zinhlungu
Ubuhlungu bomzimba? Ukuqina kwe-Hip? Imibuzo ephansi emuva ?
Ngokusho kocwaningo, inkinga ingase ibe yinto yakho. Ngokuqondile, kungaba yilokho ososayensi ababiza ngokuthi "i-dormant butt syndrome." Kungase kubonakale kuhlanya ukuthi izinkinga zakho zingalandelwa emuva ku-rump yakho. Ngaphandle kokuthi kungaba kuhle kakhulu lokho.
I-Science Behind Dormant Butt Syndrome
Ochwepheshe baye basekela ukuthi le-syndrome ye-dormant butt iyinto yangempela, kanti ngenkathi leli ilebula lingabonakali ngokungathandeki, lenza kahle ngokunciphisa izinto.
I-syndrome ichazwa njengama-buttocks abuthakathaka kanye nezimpande eziqinile ze-hip .
Ochwepheshe esikhungweni sezokwelapha sase-Ohio State Wexner basebenze neziguli ezihlukunyezwa ngamadolo, iminyango noma ukulimala emuva futhi manje bakholelwa ukuthi eziningi zalezi zinkinga zixhunywe ku-butt yakho. Ngokusho kukaChris Kolba, PT, izintambo ezibuthakathaka zihluleka ukumelana nokushaqeka okudingekayo ngesikhathi somsebenzi, okuholela ekwandiseni ama-joints amaningi futhi kungaholela ekulimaleni. Lokhu kwenzeka kanjani? Ngokuvamile kaningi ngokungasebenzi, njengokuhlala isikhathi eside. Kodwa i-dormant butt syndrome nayo ingenzeka nakwabagijimi nakwabanye abantu abakhuthele abakwazi ukubhekana nale ndawo.
Ukuzivocavoca kuya eWard Off Butt Okhulile
Ukuzivocavoca okuhloswe ngayo i-gluteals yakho nokuqeda i-butt ehle kakhulu kuyimzimba yokuhamba ekhonjiswe njengezivivinyo zokwandiswa kwe-hip. Lona ukunyakaza okuphumela ekuletheleni ithambo lakho lethanga emuva emuva esikhaleni ngemuva kwe-pelvis yakho. Uma uhamba kahle, umlenze ongemuva kufanele wenze isandiso se-hip ngokwemvelo, kodwa ukungahleleki kahle, ukuhlala ngokweqile, nokuhlala ngokweqile kwe-biomechanics kungasho ukuthi abaningi bethu bahamba ngaphandle kokufinyelela isandiso esiphezulu se-hip.
Kanti, imisipha emihle ayifinyeleli emsebenzini futhi ugcina uchungechunge lwezinkinga ezibuhlungu.
Ngokuthakazelisayo, i- Pilates ingakwazi ukubhekana nama- gluteals akho nokuzivocavoca okunye okuvivinyayo nokweqiniso okumelwe ube nakho ebhokisini lakho lamathuluzi ukuze ugweme i-butt engase ihlale idle. I-Pilates efanele ifakwe ngokucophelela kokuhleleka, ukuphindaphinda, nokushintshashintsha, ngakho-ke ezinye zalezi zinyathelo zilungiswe ukubhekana nalomgomo othile.
Ukuzivocavoca # 1: Ukubhukuda
Ukulungiselela: Amanga abheke phansi ematheni wokuzivocavoca, izingalo zihanjiswe phambi kwakho nemilenze isikhathi eside ngaphansi kwakho. Phakamisa ikhanda lakho futhi ubheke phambili phambi kwakho. Phakamisa izingalo nemilenze ngokunyakaza okulodwa, uzigcine isikhathi eside futhi wande. Ukusekela emuva ngokudonsa izibeletho.
Isenzo: Phakamisa ingalo yesokunene nomlenze wesokunxele uphakamise bese uqala ngokukhawuleza ukugoqa izingalo nemilenze endaweni yokubhukuda. Izitho zakho zizoshintsha uma ulawula i-torso yakho. Gcina i-trunk yomzimba futhi uphefumule ngokugcwele nangokujulile njengoba uhamba. Swayida ukubala okungu-20, bese uphumule uphinde uphinde udale amandla.
Ufuna okuningi? Yenza amasethi ama-3 wokubhukuda ngokunye okuphakathi, kodwa wehlisa ithempo ngayinye. Ngesethi ngayinye elandelanayo, finyelela ku-20 kancane ngokuphoqelela izingalo nemilenze yakho ukuthi isebenze kakhulu futhi ephakeme.
Ukuzivocavoca # 2: Ama-Curly Curls
Lungiselela: Beka njengoba wenza ekubhukudweni, ubheke phansi ekusebenzeni kwakho. Beka izandla zakho ngapha nangapha ukuze udale umshini ebunzini lakho. Bhonta ngamabili amadolo ukuze izinyawo zakho zikhomba ekubhekeni. Vumela amadolo akho ahlukaniswe kancane, kodwa udwebe izinduku.
Isenzo: Finyanisa izithende ndawonye bese ubeka umsila wakho ngaphansi, ugcizelele imisipha ye-gluteal. Bamba u-3, bese ukhulula izintambo zakho.
Phinda izikhathi ezingu-10 bese uphumula.
Ufuna okuningi? Ukungeza kusuka esiteji ngenhla. cindezela izithende, ubeke umsila wakho ngaphansi kokuqinisa imisipha yokuhlala, bese uphakamisa amadolo namathanga ebhodini. Bamba inani le-3 bese wehlisa amathanga kumat. Phinda izikhathi ezingu-10 bese uphumula.
Ukuzivocavoca # 3: Ibhuloho lezinyawo
Lungisa: Bukisa ubuso bakho emuva emuva kumathambo wokuzivocavoca. Bhonqa ngamadolo bese ubeka izinyawo zakho zinyathele, zifana, futhi zilula kune-hip-width apart. Izingalo zide ngamacala akho futhi izibeletho zidonsa ngaphakathi nangaphezulu.
Isinyathelo: Cindezela izintambo zakho phezulu, udale umzila owodwa kusuka emahlombe akho kuya emadolweni akho.
Shift isisindo sakho ezithendeni zakho, uzibambe phansi ngaphansi kwakho ukusiza ukuqhuma izinyathelo zakho phezulu. Bamba inani elingu-10. Nciphisa izindebe zakho ngokulawula, bese uphinda kabili ngaphezulu kwenani lamasethi amathathu.
Ufuna okuningi? Ungashintsha lo msebenzi nokuqina ngokwenza lokhu ushintsho olulula. Yenza isethi yokuqala njengenhla. Uma wehlisa izintambo zakho, hamba izinyawo zakho isinyathelo esiseduze nawe bese wenza isethi yesibili. Ngaphambi kwesethi yesithathu nesokugcina, hamba ngezinyawo zakho esinye isinyathelo kude nomzimba. Kuyoba nzima ukuphakamisa izinkalo futhi ngeke usukume cishe uphezulu kepha yenza okusemandleni akho.
Ukuzivocavoca # 4: Umlenze Khuphuka
Ukulungiselela: Hlala ubude ematheni wakho ngemilenze yakho phambi kwakho. Beka izandla zakho ngemuva komhlane wakho ematheni ngeminwe yakho ekhomba phambili uma kungenzeka.
Isenzo: Kunye ukunyakaza, khuphula iziqhenqo zakho. Gcina ikhanda lakho ukuze ubheke phambili kuwe. Njengoba ulinganisela ezandleni zakho nasezinyaweni zakho, cindezela imilenze ngokubambisana futhi uhlose ukwenza izinyathelo ziphakeme ngokwanele ukuze udale umzila owodwa omzimba nomzimba wakho, kusukela emahlombe kuya ezinyaweni. Bamba inani le-10. Phansi bese uphinda izikhathi ezimbili ngaphezulu kwenani lamasethi amathathu.
Ufuna okuningi? Uma ngabe wazi kahle ukuhluka kokuqala, zama ngakho ngomlenze owodwa. Ngesinye sezintathu ezintathu, zama ukunyusa umlenze owodwa kuze kube sehlahleni futhi ubambelele izibalo ezingu-5 ngaphambi kokushintsha imilenze.
Ukuzivocavoca # 5: Yima ngokuqondile
Ukulungiselela: Ukuma kwethu ukuma kuyisihluthulelo sendlela esisebenzisa ngayo izintambo zethu. Uchungechunge lwodonga luyisixazululo. Thola udonga futhi ume umude ngokumelene nalo kusuka ezithendeni zakho emuva kwekhanda lakho.
Isenzo: Bamba ukuma kwakho emdongeni osebenza emhlane wemilenze yakho nobude bomgogodla wakho ngokuqinile odongeni ngangokunokwenzeka. Sebenza ukuze uthole emuva kwe-skull yakho nodonga. Engeza omunye umsebenzi wesisu ngokudweba u-waistline ngaphakathi nangaphezulu. Bamba kuze kumzuzu owodwa.
Ufuna okuningi? Ukulungiswa kwakho okufinyelele ukuma odongeni ukuthi ufuna ukubamba umzimba wakho usuku lonke. Njengoba usuka odongeni, sebenzisa ukugcina lokho okukuyo yonke impilo yakho yansuku zonke. Phinda udonga usebenzise izikhathi eziningana ngosuku ngezinzuzo ezengeziwe.
Imicabango yokuvala
Uma ubuhlungu be-hip, emuva, noma emadolweni buyingxenye yemizabalazo yakho yansuku zonke, ukusebenza ku-rump kungase kube ipilisi yemilingo oyifunayo. Izindleko zokuzithokozisa zodwa ziwufanele umzamo futhi unganciphisa lokho okusemandleni akho. Sebenzisa lo mkhuba nsuku zonke ukuze ugweme isifo se-butt esingase sibambe iqhaza kwezinye izinkinga zomzimba.
> Imithombo:
> I-Butter Syndrome Enzima kakhulu Kungase Ibe Necala Ngamaqhubu, U-Hip and Back Pain.